Monday
4/14
3 rounds for time
Run 400m
30 Kb swings @ 53#/35#
20 Hand release push-ups
10 strict pull-ups
*25 minute time cap
Essentials
A. Take 15 minutes to complete 3 sets of the following
A1. Standing barbell strict press x6-8 reps w/ 3 sec overhead hold every 2 reps
A2. Max flutter kicks in 30 seconds
A3. 6-8 strict ring or bar pull-ups or ring rows
B. 8 rounds for time
25 Double unders or 25 single unders
7 Deadlifts
5 Hang Power Cleans
3 s2oh
*12 minute time cap